Lie on your side with your forearm bent to support your body. The big arm is perpendicular to the ground, the legs are straight and the feet touch each other. The lower leg is attached to the ground, the back is straight, the abdomen is closed, the upper arm is bent, and the palm is placed on the head. Lift your thighs up, straighten them as far as possible, reach the top, pause, and then slowly move down.

Action 2: Lie on your side and clamp your legs.

Lie on your side, bend your forearm, stick your forearm to the ground, put your forearm under your head to support your head, keep your inner leg straight, and don't touch the ground. The outer leg straddles the inner leg and supports the ground with toes. The upper arm bends to the ground in the abdomen position, and the inner leg is forcibly lifted to the highest vertex, and then slowly moved down. When moving down, you can reach a position close to the ground without touching the ground.

Action 3: One-legged hard pull

Stand up straight with one leg to support your body, bend the other leg and put it in a slightly backward position, with your toes pointing to the ground. The upper body remains stable, arms droop naturally, straight legs are bent, the body leans forward, arms are straight under the shoulders, and the right leg is raised and straightened until the raised legs are in a straight line with the back. Take back your legs, recover your body and return to your original position.

Action 4: Open and close your legs on your stomach.

Take a prone position, put your arms under your shoulders, parallel to each other and perpendicular to the ground, straighten your legs backwards and touch the ground with your toes. From the back to the legs, try to keep a straight line, use your hands as support, jump your legs to both sides, pause, jump back to the inside, and resume your starting posture. During exercise, the upper body remains stable all the time.

The thigh area is relatively easy to accumulate fat. There is no difference between the method of reducing fat plasticity in thigh area and the whole body method. It is necessary to reduce fat first, and then shape it after the fat reaches a certain standard. Only in this way, the legs and fat can easily accumulate on the inner side of the thigh. Doing these four actions well can make the legs thin and firm at the same time.